10 Lying Thoracic Rotations – see video below, courtesy of The Active Life
On Rig: Perform 5 reps of: Scap Pull Ups, Kip Swings, Strict Pull Ups (or ring rows), Kipping Pull Ups (or ring rows)
WOD:
25 Min AMRAP:
1000M/800M Row
20 DB (35/25) Box Step Overs (24”/20”)
15 Pull Ups
Goal = 5+ Rounds
Best advice I can give you is, stay moving through the row and box step overs, and then if you don’t have 15 unbroken pull ups in you, break up into manageable chunks. This way, you can get back to the row faster.
Scaling Options:
DB weight -> 25/15 -> as needed
Box height -> 20/16
Pull Ups -> Buddha Pull ups -> Ring Rows -> Table Row
Video courtesy of WWE. In Honor of 3:16 day, here’s 3 minutes and 16 seconds of Stone Cold Steve Austin raising hell. Oh Hell Yeah!
Warmup:
250M Row
Spider-Man lunge 30’
Inchworm 30’
Duck walk 30’
Crab walk 30’
One-leg RDL to kick 30’
20 arm circles
20 over and backs
Burgener warm up – See videos below, courtesy of the CrossFit Olympic Weightlifting Seminar Staff
C&J w/u (before C&J): With an empty bar and in clean grip, perform 3 reps of the following: dip/shrug, dip/shrug/high pull, high hang muscle clean, front squats, high hang squat clean, squat clean from knee, press, push press, push jerk
WOD:
20 Min to est 1RM Snatch
20 Min to est 1RM Clean & Jerk
Compare to 16Dec
So, we survived the Open, now let’s see how well the recent Oly cycle helped our Oly lifts! Remember, don’t get too wrapped up in your head with trying to break your PR. Go for “heavy for today”. If it happens to end with a new PR, cool! If it doesn’t, as long as you finish the day injury-free, then today was a win!!!
pic courtesy of Pintrest. Very true, Lauren, very true.
WOD:
For Time:
1 Mile Run
100 Double Unders
30 Deadlifts (185/135)
800 Meter Run
50 Double Unders
20 Deadlifts (185/135)
400 Meter Run
25 Double Unders
10 Deadlifts (185/135)
Time Cap: 35 Min
Today is meant to be more of a longer, “grunt style” WOD. The distance, reps, and weights are not so high or heavy as to put you in danger of failure, but just enough to tax you to the threshold. Grit down and keep going!
Scaling Options:
Run -> Rows of 2K, 1K, 500M, respectively
Double Unders -> cut reps in half but still do double unders -> penguin hops for RX rep count -> 2:1 Single Unders -> 2:1 bunny hops
Pic courtesy of CrossFit HQ. You made it through the Open! Congrats! Now, time to dust yourself off and get ready for Re-Test Week for our strength cycle!!!
Warmup:
2 Rounds:
1 Min Bike or Row or run
5 Inchworm + Air Squat
10 Squat2Stands
8 Cobra to Downward Dog
8 Heel2Toe
Then…
Super Squat Hip Sequence – see video below, courtesy of Mobility WOD
Barbell Warmup: With an empty bar perform 5 reps of: Good mornings, Back Squat, Kang Squat, Back Squat w/3 sec pause
S/S/S:
Back Squat
5X5
Increase weight ea set
Compare to 10Jan
Video courtesy of Catalyst Athletics. Re-test week starts off with our 5X5 on Back Squats. If you hit Back Squats every time we did them this cycle, you should see an increase in the weight you can handle for each set. Look back at the numbers you did on 10 Jan, and make it a goal to go heavier each round than you did that day.
WOD:
“Air Squat Blackjack”
For Time:
20 Air Squats, 1 Ab-mat Sit-Up
19 Air Squats, 2 Ab-mat Sit-Ups
18 Air Squats, 3 Ab-mat Sit-Ups
…continue this pattern until…
2 Air Squats, 19 Ab-mat Sit-Ups
1 Air Squat, 20 Ab-mat Sit-Ups
Little twist on an old benchmark WOD, “Blackjack” (every round has 21 reps in it, and you do a total of 21 sets). But, instead of push ups, today we’ll hit Air Squats to really finish them off after some good Back Squats. Try to keep a good pace for each round.
10 Glute Bridges – See video below, courtesy of Dan Prince
WOD:
Cash In:
800M Run
then…
4 Rounds:
25 Hand Release Push Ups
25 Ab-Mat Sit Ups
followed by…
Cash Out:
800M Run
Score = Total Time
Video courtesy of Reebok CrossFit ONE. Demo of the Hand Release Push Up. Nothing complicated with today’s WOD. Just some good ol’ grunt work to drive through. Keep the run pace in the beginning fast, but not a full sprint. You want to take no more than about 10-15 seconds after the end of the run before you start your hand release push ups and ab-mat sit ups.
Scaling Options:
Run -> 1000M row per run
Hand Release Push Ups -> Push Ups off bench
Ab-mat sit ups -> Feet Anchored
Cool Down:
Tabata Roll out: roll out on 20 seconds per body part. Take 10 sec break between body parts
On Rig: Perform 5 reps of: scap pull up, kip swings, strict pull ups (or ring rows), kipping pull ups (or ring rows)
Barbell warmup: With an empty barbell and in Clean Grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High hang Power Clean, Hang Power Clean, Power Clean from mid-shin, Press, Push Press, Push Jerk
S/S/S:
EMOM for 10 Min:
Min 1 – 30 Double Unders
Min 2 – 8/6 Cal Ski Erg
The point of this first part is just to get the lungs to open up a bit and get some good time under tension without fully killing them.
WOD:
2 Rounds:
10 Power Clean & Jerks (60% of 1RM)
15 Pull Ups
8 Power Clean & Jerks
12 Pull Ups
6 Power Clean & Jerks
9 Pull Ups
4 Power Clean & Jerks
6 Pull Ups
2 Power Clean & Jerks
3 Pull Ups
Time Cap: 18 Min
Video courtesy of Jaclyn Demiro. Demo of the Touch & Go Power Clean & Jerks we are looking for today. With the %s being 60% of your 1RM, the goal should be to hit as many Touch & Go Clean & Jerks in this WOD. Find a nice, steady rhythm for the pull ups, but look to turn up the speed on the C&J’s if possible.
Scaling Options:
Bar weight -> 50% of 1RM -> as needed
Pull Ups -> Buddha Pull ups -> Ring Rows -> Table Row
Video courtesy of Strong First. Shoulder Tap demo. Today will test those shoulders. Best to move smooth and steady rather than try to race through the reps, or you’ll see fatigue kick in early. After you get to the top of the handstand in your 5th Wall Walk, go ahead and begin your shoulder taps.
Scaling Options:
Wall Walks -> 5 Shoulder taps (in plank) per side for every 1 Wall Walk
Pic courtesy of The CrossFit Games. One week left in the CrossFit Open! Look for the big announcement this Thursday at 1pm local on the CrossFit Games website!
Warmup:
2 Rounds:
1 Min Bike
5 Inchworm + Air Squat
10 Squat2Stands
6 In-place lunges
10 Heel2Toe
Then…
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD
Barbell Warmup: With an empty bar perform 5 reps of: Good mornings, Back Squat, Kang Squat
S/S/S:
Back Squat
10,10,8,8
Increase weight ea set
Video courtesy of Catalyst Athletics. Today we want to keep the legs active so we’re ready to re-test out 5X5 next week. With the higher reps, aim to go lighter than you have over the last few weeks, but pick a weight that will make you work to keep stability in the later reps
WOD:
12 Min AMRAP:
18/13 Cal Bike
24 Dual DB Lunge (50/35)
Video courtesy of CrossFit Branson. Demo for the Dual DB Lunge. And for the WOD, the 24 lunges are total, not per leg. Keep the DBs in farmer carry position. So, look to take the foot off the gas for the last cal or so on the Assault or Echo Bike so your legs are ready for the lunges. These lunges are in-place, but if you want to make them walking lunges, have at it.
Put a little weight on the bar and perform 3 rounds of: 5 Deadlifts 3 Bar Facing Burpees
Add more weight and do 2 Rounds of: 4 Deadlifts 3 Bar facing burpees
Videos courtesy of The CrossFit Games
WOD:
CrossFit Open 22.2
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Reps For Time of:
Deadlifts
Bar-Facing Burpees
Barbell weight – 225/155
Time Cap: 10 Minutes
Prior to starting this workout, the athlete will need to mark a long, straight line on the floor and place the barbell on the center of that line. This workout begins with the barbell on the floor and the athlete standing tall next to one end of the barbell. After the call of “3, 2, 1 … go,” the athlete will step to the barbell and perform 1 deadlift, then 1 bar-facing burpee. The athlete will repeat this couplet, performing 2 deadlifts and 2 bar-facing burpees, 3 and 3, 4 and 4, 5 and 5, etc. Each round will increase by 1 repetition until the round of 10 and 10. After the round of 10 and 10, the workout continues in reverse order back down to 1 and 1, with the repetitions decreasing by 1 rep each round (9 and 9, 8 and 8, 7 and 7, etc.). Receiving any assistance with the barbell is not permitted unless safety is an immediate concern. The athlete’s score will be the total time it takes to complete the entire workout or the total number of repetitions completed before the 10-minute time cap. There is no tiebreak for this workout.
For Movement Standards, scaling options, floor set up, and score sheet, click here
This one will be fast and fun! For some good tips, see video below
Scaling Options:
Deadlifts -> 135/95
Bar Facing Burpees -> athlete may step over bar after burpee
Joint Strike CrossFit 